Good luck today Coach Matt, Coach Tom, Mary, & Terri at Halloween Havoc Throwdown! Check below the workout for address to come out here in Waldorf to support your coaches and classmates!
Sport & Performance
1.deadlift 15-12-10-8 reps (start at roughly 35-50% of 1RM from 10.09.17 and add weight each set) in 15 min.
AMRAP in 10 min. of:
-20 cal. row/bike/ski
-10 front squat #225m #145f
-5 bar muscle ups
Fitness
1.front squat 5-5-5-5-5 work to a challenging 5 in 15 min.
AMRAP in 10 min. of:
-20 alternating leg stationary lunge
-10 front squat #95m #65f
-5 toes to bar
post rounds and reps to comments
Tickets are $5 and the Halloween Havoc Throwdown is being held at from 9am-4pm:
Capital Clubhouse
3033 Waldorf Market Place
Waldorf, MD 20603
Looking for a repeat.
Southern Maryland Strength & Conditioning's Blog 